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Regrounded After Birth

A Physiotherapy-led Recovery Pathway for Postpartum Women
Regrounded After Birth is a gentle but intentional programme to support you from the early days after birth through to your return to movement, function, and sport. Developed by women’s health physiotherapists, it meets you where you are and offers evidence-based, whole-body care to rebuild your foundation.
ENQUIRE NOW

Who Is This For?

Regrounded After Birth is for any woman who has recently given birth (vaginally or via caesarean section).

WHY IT’S UNIQUE

  • Follows key physiotherapy milestones:

    Your postpartum body changes rapidly in the first 12 weeks. Our sessions are designed to meet the needs of your body at each stage.

  • It’s hybrid and flexible:

    We combine telehealth and in-person care to support accessibility, comfort and safety. This is especially helpful when you’re navigating newborn life.

  • Birth-Ready Tools:

    Learn practical strategies like breathwork, movement, and communication to navigate labour with clarity and calm


  • It bridges the gap:

    This is not a one-off check, and it’s not a generic exercise plan. We guide your recovery across muscle, joint, pelvic, and functional health with a clinical lens, from the inside out.

  • We build for your return:

    Whether you want to walk without pain, lift your toddler confidently, or get back to running, our structured guidance helps you rebuild with purpose.

WHAT YOU’LL LEARN AND ACHIEVE

By the end of the programme, you and your partner will be able to:

  • Understand what’s normal and what’s not during postpartum recovery
  • Begin pelvic floor and core reactivation safely and confidently
  • Know how to move, lift, and feed in ways that protect your healing body
  • Recognise signs of prolapse, diastasis or pelvic floor dysfunction and know when to seek support
  • Progress your exercises and return to higher-level movement with guidance
  • Feel prepared and physically ready to return to the activities or sports you love
whatyou'll learn

Your Recovery Journey

Five physiotherapy sessions, delivered through telehealth and in-person care, to support your recovery, rebuild strength and prepare you for a safe return to running or impact activity. By the end of this journey, you’ll feel more connected to your body and ready to move forward with clarity and confidence.
Session
Week
What happens during the session
1

Telehealth: Reconnect & Gentle Activation

2
A gentle check-in to help you reconnect with your body and take the first steps towards healing.
 
 
A gentle check-in to help you reconnect with your body and take the first steps towards healing.
  • What to expect in the early weeks
  • Breathwork, positioning and rest strategies to support healing
  • Gentle pelvic floor engagement
  • A space to ask questions, reflect and be heard
 
 
Gentle progressions, practical tips and personalised support as your healing deepens.
  • Review of how your body’s healing so far
  • Personalised progression of core and pelvic floor exercises
  • Daily life tips for lifting, feeding, posture and pressure management
  • Discuss movement goals
 
 
A complete head-to-toe assessment to understand how your body is truly recovering.
  • Pelvic floor assessment (internal or with real-time ultrasound)
  • Abdominal wall check for diastasis recti and functional core strength
  • Screening of posture, mobility, and daily movement patterns
  • Review of bladder, bowel, and sexual health concerns
 
 
Rebuild strength, confidence and movement that feels good in your body.
  • Check in on your progress and troubleshoot any lingering symptoms
  • Progress your movement safely, whether that’s cardio, resistance or daily function
  • Guidance on managing pelvic symptoms through movement and exercise
 
 
A functional assessment to prepare your body for high-impact movement and sport.
  • Functional testing for strength, control and load tolerance
  • Impact screening and pelvic floor response to high-demand movements
  • Guidance for sport-specific return (running, lifting, agility and more)
  • Prevention tips to reduce the risk of setbacks or injuries
Each telehealth session is priced at SGD 200 and up to 50 minutes in duration

Each in-person session is priced at SGD 250 and up to 50 minutes in duration.
BOOK AN APPOINTMENT

your TEAM

CLARE TANG

Senior Physiotherapist

CHLOE NG

Senior Physiotherapist

EZORA WONG

Senior Physiotherapist

RAJWEEN KAUR

Pilates Instructor

FAQ

When should I start?
You can begin as early as two weeks postpartum. The full programme is designed to support your healing and progression from rest to movement to high-level activity over 12 weeks.
This programme is tailored to your birth story. We’ll adjust your sessions accordingly and prioritise healing, comfort and safety.
An internal vaginal assessment is not required, but may be offered if clinically relevant and with your full consent. Internal exams provide the most direct information about pelvic floor strength, tone, and support. If you prefer not to have one, we can use real-time ultrasound to observe pelvic floor movement and activation.

Do I have to do all the sessions?
We recommend completing the full pathway to ensure your recovery is supported across all phases, but individual sessions can be booked based on your needs.
Your postpartum check with a doctor typically checks for overall healing and medical concerns. At Calyx, we provide a detailed physical assessment of your pelvic floor, abdominal wall, strength, movement and function to guide your recovery and return to activity.
Absolutely. While this pathway is designed to begin around two weeks postpartum, you can still benefit from it even if you’re further along. In your case, we won’t follow the standard session timeline. Instead, your physiotherapist will first assess your current condition and recovery stage, then tailor a personalised plan that meets your specific needs and goals.

Ongoing Support

Healing doesn’t follow a strict timeline and support shouldn’t end when your sessions do. We’re here for you as your body recovers and your role as a mum evolves.
  • WhatsApp support for up to 8 weeks after your final session
  • Access to our resource library, including handouts, videos, and evidence-based guides on postpartum care
  • Referrals to trusted professionals including lactation consultants, women's health GPs, clinical psychologists and gynaecologist
Your postpartum body deserves more than rest and time. With the right support, it can feel powerful again.

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RAJWEEN KAUR
Pilates Instructor

Rajween is a Pilates instructor with a strong academic and clinical foundation in movement, health and rehabilitation. With a Master’s degree in Nutrition and Metabolism and a Bachelor of Science in Molecular and Cell Biology, she approaches movement with a deep understanding of the body as an integrated system.

Her own journey into Pilates began after the birth of her children, where she experienced first-hand how Pilates improved alignment, strengthened her deep core and pelvic floor and complemented strength training and yoga. This experience shaped her passion for supporting women through different life stages.

Rajween is Polestar Pilates trained and certified in pre- and post-natal Pilates. Her teaching style is supportive, personalised and attentive. She works closely with the physiotherapy team to ensure care is aligned and individualised.

  • Polestar Pilates: Certified Comprehensive Instructor (Mat, Reformer, Trapeze Table, Barrel, Chair)
  • Art of Motion: Slings Essential
  • Art of Motion: Anatomy Trains
  • Masters in Science, Metabolism & Nutrition, Boston University School of Medicine
  • Bachelors in Science, Life Sciences, Molecular & Cell Biology, National University of Singapore
  • Pre and Postnatal Pilates Specialist (The Centre for Women’s Fitness)
  •  
  • Pregnancy
  • Postpartum
  • Diastasis Recti
  • Strength Training
EZORA WONG
Senior Physiotherapist

Ezora is a certified physiotherapist with over a decade of experience in women’s health, musculoskeletal and sports physiotherapy. Her current practice focuses on pelvic health and sexual wellness across all stages of a woman’s life. 

Trained in both internal and external pelvic floor assessments and real-time ultrasound, she supports women experiencing pelvic pain, sexual discomfort, or postpartum recovery needs. Fluent in English and Cantonese, Ezora is known for her skilled hands-on approach and her dedication to helping women restore confidence, comfort and connection with their bodies.

  • Allied Health Professions Council (AHPC) registered
  • Member of Singapore Physiotherapy Association (SPA)
  • BSc Physiotherapy (Honors, 2i), Trinity College of Dublin, 2014
  • Female Pelvic Health: Advanced Assessment and Management, Physio Skills
  • Level 2A & 2B Women’s Pelvic Health, Australian Physiotherapy Association (2023, 2024)
  • Level 1A & 1B Women’s Health Physiotherapy, Australian Physiotherapy Association (2021, 2022)
  • Dry Needling, OMT
  • Scar Therapy Practitioner
  • Rocktape & Dynamic Tape, Battlewin Tape 
  •  
  • Sexual Health and Wellness
  • Pelvic Pain
  • Scar Massage Therapy
  • Pre and Postnatal care
  • Neck and Shoulder Pain
CHLOE NG
Co-founder, Senior Physiotherapist

Chloe is a dedicated women’s health physiotherapist whose personal and professional journey has shaped her compassionate approach to care. Early in her career, she noticed that many women’s health concerns, including incontinence, painful intercourse and fertility challenges, were often dismissed or left unspoken. This sparked her commitment to specialise in pelvic health and provide women with the support they deserve.

She pursued training in pelvic health assessment and management, and integrates Polestar Pilates principles into her practice to restore functional movement, postural alignment, and overall wellbeing.

Her personal decision to go through two unmedicated births reinforced her belief in the power of education, preparation, and informed support during pregnancy and beyond. 

  • Allied Health Professions Council (AHPC) registered
  • Member of Singapore Physiotherapy Association (SPA)
  • BSc Physiotherapy (Honors), Trinity College of Dublin, 2016
  • Functional Fitness for Pregnancy and Postpartum, Brooke Turner
  • Female Pelvic Health: Advanced Assessment and Management, Physio Skills
  • Pelvic Pain and Rectal Courses, Pelvic Health Melbourne
  • Pelvic Health Foundation, Pelvic Health Melbourne
  • Level 1 & 1A Women’s Health Physiotherapy, Australian Physiotherapy Association
  • Polestar Pilates Trained
  • Dry Needling, OMT
  • Spinal Manipulation, OMT
  • Birth Preparation
  • Dyspareunia
  • Endometriosis Management
  • Pre and Postnatal Care
  • Lactation Care
  • Clinical Pilates
CLARE TANG
Co-founder, Senior Physiotherapist

Clare is an experienced physiotherapist specialising in women’s musculoskeletal and pelvic health, focusing on pregnancy, postpartum recovery, and perimenopause. She combines clinical precision with a whole-body approach, integrating hands-on manual therapy and movement strategies tailored to women’s changing needs.

As a twin mum, Clare personally experienced the gaps in postpartum care, which fuels her passion for changing the status quo. As co-founder of Calyx, she champions a preventive physiotherapy model that closes critical gaps between medical care, recovery, and long-term wellbeing.

  • Allied Health Professions Council (AHPC) registered
  • Member of Singapore Physiotherapy Association (SPA)
  • BSc(Hons) Physiotherapy, First Class Honours, Trinity College Dublin, 2014
  • MSc Rehabilitation Science, University of Melbourne, 2020 (Women’s Health, Health Behaviour Change)
  • Caesarean scar specialist, Restore scar therapy
  • Diastasis Recti Abdominis & The Postpartum Course, Munira Hudani
  • Female Pelvic Health: Advanced Assessment and Management, Physio Skills
  • Dry Needling, GEMT
  • Kinesiotaping Fundamentals and Advanced (KT1 and KT2)
  • DMA Clinical Pilates
  • Postpartum Recovery
  • Caesarian Section Rehabilitation
  • Women’s Musculoskeletal Care
  • Back and Pelvic Girdle Pain
  • Pre and Postnatal Care
  • Preventive Physiotherapy 
  • Perimenopause Management
  • Core Rehabilitation (Pregnancy, Postpartum, Post-Operative)